There are two groups of fats that our bodies can’t make, omega-6’s and omega-3’s. These two groups have very different properties. Most omega-6 fats promote inflammation, while omega-3’s decrease it.
For that reason, taking more omega-3’s might help prevent or treat health problems that are associated with inflammation.
Our ancestors probably ate about the same amounts of omega-3’s as omega-6’s. Now on average we eat about 25 times more omega 6’s than omega 3’s. Fast foods, partially hydrogenated fats, most meats, and dairy products can all increase the inflammation in our bodies. ?
Sardines in Olive Oil is a Staple in my Diet. Yum!
What Are Omega-3 Fatty Acids — DHA, EPA, and ALA?
The National Institutes of Health (NIH) defines Omega-3 as follows:
“Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume.
Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.” ?
Do I Have an Omega-3 Deficiency?
Since we do have to get our Omega-3’s from food and supplements, it is possible to develop an insufficiency.
1. Depression
2. Inflammation and Arthritis
3. Weight gain
4. Heart disease
5. Difficulty learning
6. Unhealthy skin
7. Memory loss
8. Inhibited immune system functions
9. Fatigue
10. Eyesight problems
What Are the Benefits Of Omega-3 Fatty Acids and What Do They Do?
Since Omega-3 fatty acids are so incredibly important to our health, there have been many scientific studies on the benefits and use of this essential nutrient.
1. Omega-3s Can Fight Depression and Anxiety
2. Omega-3s Can Improve Eye Health
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
4. Omega-3s Can Improve Risk Factors For Heart Disease
5. Omega-3s Can Reduce Symptoms of ADHD in Children
6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome
7. Omega-3s Can Fight Inflammation
8. Omega-3s Can Fight Autoimmune Diseases
9. Omega-3s Can Improve Mental Disorders
10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease
11. Omega-3s May Help Prevent Cancer
12. Omega-3s Can Reduce Asthma in Children
13. Omega-3s Can Reduce Fat in The Liver
14. Omega-3s May Improve Bone and Joint Health
15. Omega-3s Can Alleviate Menstrual Pain
16. Omega-3 Fatty Acids May Improve Sleep
17. Omega-3 Fats Are Good For Your Skin
What Are Omega-3 Fatty Acids Benefits for Rheumatoid Arthritis Sufferers?
The benefits of Omega-3 for rheumatoid arthritis sufferers has yet to be proven.
However, studies have shown that it can help in preventing the disease as well as easing the symptoms of arthritis and joint pain.
There’s also no question that Omega-3 can help tame inflammation in your body. ?
It is always a great idea to try to get what your body needs by eating a healthy diet. However, it is often challenging to get enough omega-3 fats.
Foods high in omega-3 fats include fish that live in cold water (such as salmon, herring, sardines), walnuts, ground flaxseed, and leafy green vegetables.
Unfortunately, most people do not get enough of these foods to balance out the omega-6 fats they eat. Because fish often contain dangerous levels of mercury and other chemicals, supplements may be a safer option.
21 OMG Omega-3 Recipes — skinnyms.com
OMG! When it comes to healthy foods that change how the body works & feels, ingredients with omega-3 fatty acids are tops — here are 21 omega-3 recipes.
We know omega-3’s are crucial to our health. It turns out, algal oil is an even safer source of omega-3’s and DHA than fish oil. Here are the benefits of algal oil.
If you are vegetarian or vegan you still have plenty of food and supplement choices to get your omega-3’s.
“Omega-3 is considered very safe and effective, even when taking up to 20 grams at a time, but some people experience mild side effects when taking omega-3 fish oil supplements. ?
Some side effects that can occur from omega-3 fish oil include:
“Fish burps” or a fishy taste in your mouth (this is definitely the biggest complaint but shouldn’t happen if you take a high-quality supplement)
Stomach pains or nausea
Trouble going to the bathroom normally (diarrhea)
Potential for excess bleeding if you take more than three grams per day
Allergic reactions
Changes in blood sugar levels (or complications with diabetes medications)”
Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.
